Strength And Conditioning
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Barbell Upright Row & Pull-up
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a barbell and body weight. Utilizing Free Weights & Bodyweight can increase strength and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, hypertrophy and endurance development for athletes.
The Barbell Upright Row develops the muscles in the shoulders and trapezius. The Pull-Up develops the muscles of the upper back, shoulders and biceps while increasing upper body muscle endurance and shoulder stability.
Barbell Upright Row – Hold a barbell at the front of the thighs with the arms straight, hands 8 – 12 inches apart and a pronated grip. Bend the arms and lift the elbows out and up to shoulder height. Return the barbell to the starting position at the front of the thighs with the arms straight.
Pull-Up – Grab the bar with an overhand (pronated), shoulder-width hand grip and the arms straight. Flex the elbows and pull the body upward until the chin is fully over the bar. Lower the body back to the starting position in a controlled movement pattern.
Barbell Upright Row – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Pull-Up – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 8 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
